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| "Submit to the rule you lay down." - English Proverb |
The most salient feature of this collection of Meal Plans is that they contain no animal products. These plans exclude meat, fish, poultry, dairy products, and eggs. Although a diet of this type can be healthy, there are several considerations that every Vegan must address. Because cholesterol is available only from animal sources, these Meal Plans contain no cholesterol. They are also low in saturated fat, which is also primarily found in animal products. (Interestingly enough, the most highly saturated of all fats - the tropical oils - come from plants.) The fat content of these Meal Plans average about 26% of total calories, primarily from monounsaturated and polyunsaturated fats. The frequent use of nuts and seeds in these plans provides the essential Omega-3 and Omega-6 fatty acids as well. When eating flax seeds, be sure to grind them up before eating them to allow for proper digestion and absorption. Protein is not the problem it was once thought to be. Protein intakes between 15% to 20% of calories are maintained at all calorie levels in these plans by including soy products, nuts, seeds, beans, and grains. It is generally more difficult for Vegans to meet their requirements for vitamins D and B12 and the minerals calcium and zinc. Vitamin D is added to some soy milks and can be made in the body after exposure to sunlight. Supplementation with this vitamin may be warranted in Vegans, especially those who do not spend time in the sun. Vitamin B12 is a particular problem for Vegans. Although our needs for this nutrient are very small, this vitamin is found only in animal-derived foods. Once again, choose B12-fortified soy milk and/or rely on supplements to meet your requirements. Soy products are often fortified with calcium as well, and this can help Vegans meet their daily requirement for this mineral. Additional calcium sources for Vegans include some green leafy vegetables, almonds, and sesame seeds. Once again, a calcium supplement may be beneficial, especially at lower calorie intake levels. Meat is the richest food source for zinc, so Vegans must choose their food wisely to meet their nutritional needs. Nuts, legumes, and whole grains also contain zinc, so these foods should be eaten often, as recommended in this Meal Plan. Users of the lower calorie Vegan Meal Plans should consider supplementation of this nutrient as well. Iron requirements in these Meal Plans are adequate at all calorie levels except the 1000 calorie . These needs are met by including legumes, dark green leafy vegetables, and iron-fortified cereals and grains. It should be noted that 1000 calorie per day diets are not recommended for the long term, as it is difficult to get all essential nutrients at such a low calorie intake on any . We hope you enjoy these recipes and plans… a Vegan Lifestyle can be healthful and delicious if you make the proper food choices. Please contact us at CyberSoft, Inc. with any comments or suggestions you may have regarding these Meal Plans. :-)
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Linda Fleming, MS in Medical Biology and MS in Human Nutrition. 
